Do you ever feel like you’re running on empty? You’re not alone. According to a study by the American Journal of Clinical Nutrition, almost 50% of Americans don’t get the recommended daily intake of vitamins and minerals. One of the most essential vitamins people lack is vitamin B5, also known as pantothenic acid. Vitamin B5 is necessary for energy production, hormone regulation, and healthy skin and hair.
What is Vitamin B5?
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays an essential role in energy metabolism and biosynthesis of fatty acids and acetylcholine. Pantothenate, the active form of vitamin B5, is a component of coenzyme A (CoA) and an acyl carrier protein (ACP). Coenzyme A is involved in the Krebs cycle, while ACP is required to synthesize fatty acids and cholesterol.
What are the benefits of Vitamin B5?
Vitamin B5 has various potential health benefits, including reducing inflammation, boosting energy levels, and improving skin health.
Pantothenic acid is well known for its anti-inflammatory properties. Studies have shown that it can help to reduce the severity of inflammatory conditions such as asthma and arthritis. Vitamin B5 is also thought to boost energy levels by helping the body metabolize fats and carbohydrates more efficiently.
In addition to its anti-inflammatory and energy-boosting effects, vitamin B5 is also beneficial for skin health. This vitamin helps to keep the skin hydrated and prevents the formation of wrinkles. Vitamin B5 also promotes wound healing and prevents acne by reducing inflammation.
Vitamin B5 has several benefits for the mind and body. It helps to improve cognitive function and memory formation. Vitamin B5 also aids in producing stress hormones like cortisol, which can help reduce anxiety levels.
What are the best sources of Vitamin B5?
Regarding getting your daily dose of vitamin B5, various foods can help you meet your needs. Here are some of the best sources of this vital nutrient:
Meat: Beef, pork, lamb, and other red meat are all excellent sources of vitamin B5.
Fish: Salmon, tuna, and other fatty fish are also good sources of this nutrient.
Grains: Whole-grain bread and cereals can also provide you with a small amount of vitamin B5.
Dairy products: Milk, cheese, and yogurt are all excellent sources of this nutrient.
Vegetables: Vegetables such as avocado, broccoli, cabbage, and brussels sprouts also contain significant amounts of vitamin B5.
Legumes: Lentils, split peas, and soybeans
Vitamin B5 is also found in supplements, but it is always best to get vitamins and minerals from food sources whenever possible. However, some people may need to take supplements if they have certain medical conditions or are taking certain medications. Speak to your doctor if you think you might need to supplement your diet with vitamin B5.
How Much Vitamin B5 Should You Take?
The Institute of Medicine (IOM) recommends a daily intake of 5 mg for adults. However, some experts believe higher doses may be necessary to achieve optimal health benefits.
- Infants 0-6 months – 1.7 mg
- Infants 7-12 months – 1.8 mg
- Children 1 -3 years – 2 mg
- Children 4-8 years – 3 mg
- Children 9-13 years – 4 mg
- Males and females 14 years and over – 5 mg
- Pregnant women – 6 mg
- Breastfeeding women – 7 mg
What are the signs of a Vitamin B5 deficiency?
A vitamin B5 deficiency can cause a wide range of problems and symptoms. Some of the most typical warning indicators are listed below:
1. Fatigue and tiredness: One of the most common signs of a vitamin B5 deficiency is fatigue. This can be accompanied by feelings of weakness and general exhaustion. If you always feel tired, it could indicate you’re not getting enough vitamin B5.
2. Digestive issues: Another common symptom of a vitamin B5 deficiency is digestive problems such as constipation, diarrhea, bloating, and gas. If you’re experiencing any of these issues, it’s worth checking your vitamin B5 levels.
3. Skin problems: The most common symptom of a vitamin B5 deficiency is acne. Acne is a condition that causes red, inflamed pimples to form on the skin. Vitamin B5 is essential for keeping the skin healthy and preventing acne.
Other skin problems associated with vitamin B5 deficiency include eczema, psoriasis, and dermatitis. These conditions can cause the skin to become dry, red, and itchy. Vitamin B5 is necessary to keep the skin hydrated and prevent these conditions from developing.
4. Mood changes: A vitamin B5 deficiency can cause several mood changes, including irritability, anxiety, and depression. Vitamin B5 is essential for producing neurotransmitters like serotonin and dopamine, which are responsible for regulating mood. A deficiency in vitamin B5 can lead to an imbalance in these neurotransmitters, resulting in mood swings.
If you suspect you may be deficient in vitamin B5, you must see your doctor for diagnosis and treatment.
What time of day is ideal for taking Vitamin B5?
That depends on a few factors, including what you are taking it for and what other medications you are taking. Here are a few general guidelines:
- If you are taking vitamin B5 for energy production: The best time to take it is with meals or snacks. This will help your body absorb and use the vitamin more effectively.
- If you are taking vitamin B5 for skin or hair health: The morning or evening are the optimum times to take it with or without food.
Are there any risks associated with taking Vitamin B5 supplements?
Although vitamin B5 is found in various foods, supplements are sometimes necessary to ensure adequate intake. While generally safe, some potential side effects are associated with vitamin B5 supplementation.
One potential risk of taking vitamin B5 supplements is that they can cause gastrointestinal upset, such as nausea and diarrhea. People with liver or kidney disease should be cautious about taking vitamin B5 supplements since these organs are responsible for clearing excess vitamins from the body. Another possible side effect is skin rash. If you experience either side effect, stop taking the supplement and talk to your doctor.
Another potential risk to be aware of is that too much vitamin B5 can lead to overstimulation of the adrenal glands, resulting in high blood pressure and anxiety.
Final words
Vitamin B5 is an essential nutrient for the human body. It plays a role in energy production, metabolism, and cell growth. A deficiency of vitamin B5 can lead to fatigue, depression, and problems with the skin, hair, and nails. Getting enough vitamin B5 from foods or supplements is essential for overall health.